Archive for the ‘Uncategorized’ Category

9-17-14

Posted: September 18, 2014 by Tangletowncrossfit in Uncategorized

Push Press 3-3-3-3-3 WOD: Parter AMCAP 20 Min Max Calorie Row Partner #1: Rows for Max Calories Partner #2: Runs 400 Partner #2 takes over the rower when they return and Partner #1 Runs a 400. Continue for 20 min. Run used as “active recovery”, but not too much recovery!

9-16-14

Posted: September 16, 2014 by Tangletowncrossfit in Uncategorized

SKills 10 Min OTM Skill/mob: Squat CLeans WOD: 6 rds 1 Min max rep squat cleans 3 min rest Rds 1&6 – 70% Rds 2&5 – 80% Rds 3&4 – 90%

9-15-14

Posted: September 16, 2014 by Tangletowncrossfit in Uncategorized

Bench Press 3-3-3-3-3 WOD: 13 Min AMRAP 10 Dead lifts 175/115 20 Lateral HOps 5 Strict Pullups

9-13-14

Posted: September 14, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength WLC WOD: 11 Min AMRAP 1000 m Row 75 Air Squats 50 Situps 25 Pushups

9-12-14

Posted: September 12, 2014 by Tangletowncrossfit in Uncategorized

Cleans 8 min OTM 3 Cleans at 80% WOD: 15 Min AMRAP 6 T2B 6 Press 75/45 6 Broad Jumps 6 Ring Rows

9-11-14

Posted: September 11, 2014 by Tangletowncrossfit in Uncategorized

Deadlift 1-1-1-1-1 WOD: B3 5 rds 10 Box Jumps 24/20 10 Burpees 10 Back Squats (65% 1RM)

9-10-14

Posted: September 11, 2014 by Tangletowncrossfit in Uncategorized

OHS 2-2-2-2-2 WOD: 3 Min Max Rep Shoulder to OH 135/95 – 3 Min Rest- 3 Min Max Calorie Row – 3 Min Rest- 3 Min Max Rep Power Snatches 115/75

9-9-14

Posted: September 9, 2014 by Tangletowncrossfit in Uncategorized

Fartleks Strict Press 2-2-2-2-2 Striders WOD: 3 rds 400 m run rest 1:1 800 m run rest 1:1 Post your fastest 400 & 800 m time

9-8-14

Posted: September 8, 2014 by Tangletowncrossfit in Uncategorized

“Filthy Fifty” 50 Box Jumps 24/20 50 Jumping Pullups 50 KB Swings 53/35 50 Walking Lunges 50 KTE 50 Push Press 45/33 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double Unders

9-6-14

Posted: September 7, 2014 by Tangletowncrossfit in Uncategorized

Make-up Strength 2 Min Du Test Skill: Power Clean WOD: 10 rds 1 Power Clean 135/95 3 Front Squats 135/95 5 HSPU